it’s delicious tofu and peanut bowl It’s a tasty recipe you’ll be excited about for dinner!
(Looking for an omnivorous version? Check out my Peanut Chicken Bowl!)
Savory baked tofu is the perfect complement to the nutty sauce and fresh flavors of carrots, edamame, and greens. You can easily customize it by adding vegetables of your choice or whatever you have on hand.
I included edamame (young soybeans) in this recipe because they are high in fiber, vitamins and minerals, and have additional health benefits, such as lowering cholesterol and regulating blood sugar (1). And plus, they’re also a complete plant-based protein that gives any dish a little boost of the good stuff we need for strong, healthy bodies!
The tangy peanut sauce really brings out the flavors! You can use a pre-made version if that’s easier for you, just be sure to check the ingredients as some sauces can be high in added sugar. And if you can’t use peanuts, don’t worry, you can substitute another nut butter or even seed butter like sunbutter (made from sunflower seeds).
No matter how you make it, this nut bowl delivers fabulous flavor!
Peanut Tofu Power Bowl
Produce: 4 servings
You will need: measuring cups and spoons, bowl, fork, knife, cutting board, whisk, bowl, grater, baking sheet
Key: T = tablespoon; teaspoon = teaspoon 
Ingredients:
For tofu bites:
- 16 oz extra firm tofu, cut into 1″ cubes
- 2 1/2 tablespoons cornstarch
- 1 tablespoon olive oil
- 1 1/2 teaspoon chili powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
For the salad:
- 2 cups mixed baby greens
- 1 1/2 cups cooked, shelled edamame
- 2 grated carrots
- 3/4 cup packed fresh cilantro leaves
For the peanut sauce:
- 1/4 cup creamy peanut butter or nut butter of your choice*
- 1 tablespoon tamari or low sodium soy sauce
- 2 tablespoons freshly squeezed lime juice
- 2 tablespoons of water
- 2 teaspoons of honey
- 2 teaspoons chili garlic paste or sriracha (can substitute cayenne pepper to taste)
- 2 teaspoons freshly grated ginger
*alternatives to peanut butter: almond butter or sunbutter (made with sunflower seeds)
Instructions:
- Preheat the oven to 350 F. Cut the tofu into cubes and gather the ingredients.
- In a large bowl, combine tofu, cornstarch, chili powder, salt, pepper, and garlic powder. Add olive oil until well combined.
- Optionally, line a baking sheet with parchment paper and spread the tofu in a single layer. Bake for 30 minutes, until lightly golden.
- While the tofu is baking, grate the carrots and gather the salad ingredients to serve. Wash the vegetables, cut lime slices, cut or chop the cilantro and divide the edamame into portions. The salad is usually not blended in advance and is prepared on a plate under the chicken, but if you prefer, you can pre-prepare a more conventional mixed salad in a bowl with the ingredients.
- In a small bowl, whisk together the peanut butter, tamari, lemon juice, honey, chili paste, garlic, and ginger (optionally, you can blend this in a blender). Add small amounts of water as needed to obtain desired thickness. Set aside.
- Once the tofu bites have finished cooking, prepare your plate (or plates) by layering the salad ingredients, topping the plate with tofu, and drizzling dressing over the top to coat evenly.
Nutritional data
I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.
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- Kim, Il-Sup et al. “Physiologically active molecules and functional properties of soybean in human health: a current perspective.” International journal of molecular sciences. vol. 22.8 4054. April 14, 2021, doi:10.3390/ijms22084054. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC8071044/
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